Barbell Row
Lats·Barbell·Intermediate·Compound
Single-Arm Seated Cable Row
The Seated Single Arm Cable Row targets the lats and mid-back while improving unilateral strength and control.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the Single-Arm Seated Cable Row
- 01
Sit at a cable row machine with one foot on the platform for stability.
- 02
Hold the handle with one hand.
- 03
Sit upright with your chest lifted.
- 04
Pull the handle toward your torso by driving your elbow back.
- 05
Squeeze your shoulder blade at the end of the movement.
- 06
Slowly extend your arm back to the starting position before switching sides.
Performance tips
Cues that matter
- Keep your torso stable and avoid rotating
- Pull your elbow back rather than shrugging
- Control the return phase to maintain tension
Common questions
Frequently asked
What muscles does the Single-Arm Seated Cable Row work?
The Single-Arm Seated Cable Row primarily targets the Lats. Supporting muscles include Back, Biceps, Traps, Forearms.
Is the Single-Arm Seated Cable Row a compound or isolation exercise?
The Single-Arm Seated Cable Row is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Single-Arm Seated Cable Row?
You need the following equipment: Cable Machine.
What difficulty level is the Single-Arm Seated Cable Row?
The Single-Arm Seated Cable Row is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
